Motivation Monday: Get in shape for the holidays

7:47 AM, Nov 4, 2013   |    comments
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GOLDEN VALLEY, Minn. - Put down the Halloween candy and back away!

It's time to get ready for the next season of goodies headed out way.

Holidays can bring on stress, weight gain all kinds of things that are bad for your health.

All this month, Motivation Monday is counting down to the holidays with some tips to get your mind and body in the best shape yet.

Fitness expert Chris Freytag got us started on KARE 11 Sunrise with a list of five things to stop doing right now:

1. Stop doing the same old thing if it isn't working. 

If you are eating the same things week to week and doing the same workouts, and you aren't losing any weight, stop doing it! I'm sure you have heard many times that doing the same thing over and over and expecting different results is the definition of insanity, so stop it! Evaluate what you think you might be doing wrong and change it! Mix up your routine. Try different workouts. Vary your intensity. Eat different foods and smaller portions.

2. Stop keeping your intensity the same.

If you go out every day for a leisurely walk and that's the only form of exercise you do, you need to take the intensity up once in a while.You can't expect to lose weight or increase your level of fitness if you don't dial up the intensity. The same is true on the flip side. If all you do is high intensity, you may be overtraining. Stop keeping your intensity the same. Do intervals for a cardio session. Do circuits with weights and cardio combined. Change the incline or speed regularly on your treadmill and get your heart rate up, burn calories and sweat a little!

3. Stop skipping your greens.

Spinach, kale, collard greens, turnip greens, swiss chard, mustard greens and broccoli are all super foods that are extremely good for you. So why stop yourself from eating them? Eat your greens because they are full of fiber, vitamins and minerals that can protect your heart and may help prevent against cancer. You may be surprised at how your energy levels change and your digestive system gets back on track. Who knew eating food could fix these things?

4. Stop restarting and just keep going.

Remember that guy that gave up? Neither does anybody else! Many people who are battling to lose weight, get all revved up to start a new program and they go all in-they toss out their sweets and chips, stock their fridges with all healthy foods, resolve to hit the gym daily and write down everything they eat in a food journal. They say: This time I will do it. The only problem? When everything doesn't go as perfectly as they plan, they give up altogether and sink back into unhealthy habits. Does this sound like you? Stop restarting your plan to lose weight with radical declarations and overnight behavior change and just start living a healthier life instead. Make small changes day by day instead of resolving one day to start being perfect. Letting yourself be human will help you succeed.

5. Stop making your own mind a hostile place to live. Quick, is living inside your head a friendly place? Would you want me to hear the thoughts you play in your mind? If you are going to be successful in achieving your fitness goals you have to first be on your own side. How do you do that? Start by liking yourself in your own head. Stop telling yourself things that are unkind. Praise yourself. Use positive words and encouragement. Stop beating yourself up with guilt if you overindulge one day and just make a different decision the next day. You will be amazed at what you can accomplish when you stop fighting against yourself and get on your own side.

(Copyright 2013 by KARE. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.)

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